Week of November 11 – 17, 2019

Fourth week of the post race season rebuild. Aim to do workout twice this week. Here is as really good article on why endurance athletes should incorporate speed workouts. https://www.outsideonline.com/2405167/speed-reserve-running-research Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 20 Second Stride at 90% Effort 1:40 Easy Running Repeat 5 Times 10 Minutes Easy/Steady […]

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Week of Oct 28- Nov 3, 2019

Second week of the rebuild. Same workout, try to run it 3 times this week. Goal is to re-teach body to run fast bundled with easy running. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride at Near Max Effort 4:45 Easy Running Repeat 5 Times Warmdown: Aim for 5 minutes […]

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Week of Oct 21- 27, 2019

Season is over and it is time to rebuild. Best way to do that is to focus on raw speed and strength. The new several months will have this focus. The following workout could be done a couple times in the week. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride […]

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